Machine Row Standards

Measured in lb

Machine Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Machine Row standards are based on 179,696 lifts by Strength Level users

Male
Female

Male

Male Machine Row Standards (lb)

Weight

Strength Level	Weight
Beginner	84 lb
Novice	143 lb
Intermediate	222 lb
Advanced	318 lb
Elite	426 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

How much should I be able to Machine Row? (lb)

What is the average Machine Row? The average Machine Row weight for a male lifter is 222 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Row? Male beginners should aim to lift 84 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	40	79	134	203	283
120	48	91	149	222	305
130	57	102	164	240	326
140	66	114	178	257	346
150	74	125	192	274	365
160	82	136	205	290	384
170	91	146	218	305	401
180	99	157	231	320	418
190	107	167	243	334	435
200	115	177	255	348	451
210	123	186	267	362	466
220	130	196	278	375	481
230	138	205	289	388	496
240	146	214	300	400	510
250	153	223	310	412	523
260	160	232	321	424	537
270	167	240	331	436	550
280	174	249	341	447	562
290	181	257	350	458	575
300	188	265	360	469	587
310	195	273	369	479	598

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	122	189	271	363
20	82	140	216	310	415
25	84	143	222	318	426
30	84	143	222	318	426
35	84	143	222	318	426
40	84	143	222	318	426
45	80	136	211	302	404
50	75	128	198	283	379
55	69	118	183	262	351
60	63	108	167	239	320
65	57	97	151	216	289
70	51	87	135	194	260
75	46	78	121	173	232
80	41	70	108	155	208
85	37	63	97	139	186
90	33	56	87	125	168

How many sets and reps of Machine Row should I do?

These are the most popular Machine Row workouts done by male lifters:

3x10 21%

3x12 14%

4x10 10%

3x8 8%

4x12 7%

4x8 5%

3x15 3%

2x10 3%

3x6 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	1052
2	3	12	14%	701
3	4	10	10%	487
4	3	8	8%	413
5	4	12	7%	348
6	4	8	5%	228
7	3	15	3%	164
8	2	10	3%	159
9	3	6	3%	154
10	2	12	2%	105

Calculate Your Strength Level

Female

Female Machine Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	37 lb
Novice	71 lb
Intermediate	117 lb
Advanced	175 lb
Elite	241 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Machine Row? (lb)

What is the average Machine Row? The average Machine Row weight for a female lifter is 117 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Row? Female beginners should aim to lift 37 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	48	85	134	190
100	26	53	92	142	200
110	29	58	99	150	210
120	32	62	105	158	218
130	35	67	110	164	226
140	38	71	116	171	234
150	41	75	121	177	241
160	44	79	126	183	248
170	47	82	130	189	255
180	50	86	135	194	261
190	52	89	139	199	267
200	55	93	143	204	273
210	57	96	147	209	278
220	60	99	151	214	284
230	62	102	155	218	289
240	65	105	158	222	294
250	67	108	162	227	298
260	69	111	165	231	303

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	60	100	149	205
20	36	69	114	170	235
25	37	71	117	175	241
30	37	71	117	175	241
35	37	71	117	175	241
40	37	71	117	175	241
45	35	67	111	166	229
50	33	63	104	156	215
55	31	58	96	144	198
60	28	53	88	131	181
65	25	48	79	119	164
70	23	43	71	107	147
75	20	39	64	95	131
80	18	34	57	85	117
85	16	31	51	76	105
90	15	28	46	69	95

How many sets and reps of Machine Row should I do?

These are the most popular Machine Row workouts done by female lifters:

3x10 22%

3x12 15%

4x10 10%

4x12 10%

3x8 6%

4x8 4%

3x15 4%

2x10 3%

4x15 2%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

Calculate Your Strength Level

Create Standards

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	40	79	134	203	283
120	48	91	149	222	305
130	57	102	164	240	326
140	66	114	178	257	346
150	74	125	192	274	365
160	82	136	205	290	384
170	91	146	218	305	401
180	99	157	231	320	418
190	107	167	243	334	435
200	115	177	255	348	451
210	123	186	267	362	466
220	130	196	278	375	481
230	138	205	289	388	496
240	146	214	300	400	510
250	153	223	310	412	523
260	160	232	321	424	537
270	167	240	331	436	550
280	174	249	341	447	562
290	181	257	350	458	575
300	188	265	360	469	587
310	195	273	369	479	598

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	122	189	271	363
20	82	140	216	310	415
25	84	143	222	318	426
30	84	143	222	318	426
35	84	143	222	318	426
40	84	143	222	318	426
45	80	136	211	302	404
50	75	128	198	283	379
55	69	118	183	262	351
60	63	108	167	239	320
65	57	97	151	216	289
70	51	87	135	194	260
75	46	78	121	173	232
80	41	70	108	155	208
85	37	63	97	139	186
90	33	56	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	48	85	134	190
100	26	53	92	142	200
110	29	58	99	150	210
120	32	62	105	158	218
130	35	67	110	164	226
140	38	71	116	171	234
150	41	75	121	177	241
160	44	79	126	183	248
170	47	82	130	189	255
180	50	86	135	194	261
190	52	89	139	199	267
200	55	93	143	204	273
210	57	96	147	209	278
220	60	99	151	214	284
230	62	102	155	218	289
240	65	105	158	222	294
250	67	108	162	227	298
260	69	111	165	231	303

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	60	100	149	205
20	36	69	114	170	235
25	37	71	117	175	241
30	37	71	117	175	241
35	37	71	117	175	241
40	37	71	117	175	241
45	35	67	111	166	229
50	33	63	104	156	215
55	31	58	96	144	198
60	28	53	88	131	181
65	25	48	79	119	164
70	23	43	71	107	147
75	20	39	64	95	131
80	18	34	57	85	117
85	16	31	51	76	105
90	15	28	46	69	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

BW	Beg.	Nov.	Int.	Adv.	Elite
110	40	79	134	203	283
120	48	91	149	222	305
130	57	102	164	240	326
140	66	114	178	257	346
150	74	125	192	274	365
160	82	136	205	290	384
170	91	146	218	305	401
180	99	157	231	320	418
190	107	167	243	334	435
200	115	177	255	348	451
210	123	186	267	362	466
220	130	196	278	375	481
230	138	205	289	388	496
240	146	214	300	400	510
250	153	223	310	412	523
260	160	232	321	424	537
270	167	240	331	436	550
280	174	249	341	447	562
290	181	257	350	458	575
300	188	265	360	469	587
310	195	273	369	479	598

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	122	189	271	363
20	82	140	216	310	415
25	84	143	222	318	426
30	84	143	222	318	426
35	84	143	222	318	426
40	84	143	222	318	426
45	80	136	211	302	404
50	75	128	198	283	379
55	69	118	183	262	351
60	63	108	167	239	320
65	57	97	151	216	289
70	51	87	135	194	260
75	46	78	121	173	232
80	41	70	108	155	208
85	37	63	97	139	186
90	33	56	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	48	85	134	190
100	26	53	92	142	200
110	29	58	99	150	210
120	32	62	105	158	218
130	35	67	110	164	226
140	38	71	116	171	234
150	41	75	121	177	241
160	44	79	126	183	248
170	47	82	130	189	255
180	50	86	135	194	261
190	52	89	139	199	267
200	55	93	143	204	273
210	57	96	147	209	278
220	60	99	151	214	284
230	62	102	155	218	289
240	65	105	158	222	294
250	67	108	162	227	298
260	69	111	165	231	303

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	60	100	149	205
20	36	69	114	170	235
25	37	71	117	175	241
30	37	71	117	175	241
35	37	71	117	175	241
40	37	71	117	175	241
45	35	67	111	166	229
50	33	63	104	156	215
55	31	58	96	144	198
60	28	53	88	131	181
65	25	48	79	119	164
70	23	43	71	107	147
75	20	39	64	95	131
80	18	34	57	85	117
85	16	31	51	76	105
90	15	28	46	69	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

Machine Row Standards

Measured in lb

Machine Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Machine Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Row should I do?

Calculate Your Strength Level

Female

Female Machine Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Row? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Row should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	40	79	134	203	283
120	48	91	149	222	305
130	57	102	164	240	326
140	66	114	178	257	346
150	74	125	192	274	365
160	82	136	205	290	384
170	91	146	218	305	401
180	99	157	231	320	418
190	107	167	243	334	435
200	115	177	255	348	451
210	123	186	267	362	466
220	130	196	278	375	481
230	138	205	289	388	496
240	146	214	300	400	510
250	153	223	310	412	523
260	160	232	321	424	537
270	167	240	331	436	550
280	174	249	341	447	562
290	181	257	350	458	575
300	188	265	360	469	587
310	195	273	369	479	598

Age	Beg.	Nov.	Int.	Adv.	Elite
15	72	122	189	271	363
20	82	140	216	310	415
25	84	143	222	318	426
30	84	143	222	318	426
35	84	143	222	318	426
40	84	143	222	318	426
45	80	136	211	302	404
50	75	128	198	283	379
55	69	118	183	262	351
60	63	108	167	239	320
65	57	97	151	216	289
70	51	87	135	194	260
75	46	78	121	173	232
80	41	70	108	155	208
85	37	63	97	139	186
90	33	56	87	125	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	48	85	134	190
100	26	53	92	142	200
110	29	58	99	150	210
120	32	62	105	158	218
130	35	67	110	164	226
140	38	71	116	171	234
150	41	75	121	177	241
160	44	79	126	183	248
170	47	82	130	189	255
180	50	86	135	194	261
190	52	89	139	199	267
200	55	93	143	204	273
210	57	96	147	209	278
220	60	99	151	214	284
230	62	102	155	218	289
240	65	105	158	222	294
250	67	108	162	227	298
260	69	111	165	231	303

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	60	100	149	205
20	36	69	114	170	235
25	37	71	117	175	241
30	37	71	117	175	241
35	37	71	117	175	241
40	37	71	117	175	241
45	35	67	111	166	229
50	33	63	104	156	215
55	31	58	96	144	198
60	28	53	88	131	181
65	25	48	79	119	164
70	23	43	71	107	147
75	20	39	64	95	131
80	18	34	57	85	117
85	16	31	51	76	105
90	15	28	46	69	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19